Intermittent Fasting for SERIOUS Weight Loss – Dr. Berg


Intermittent fasting is the most powerful tool you can use for healthy weight loss. Find out how to get started in this complete step-by-step intermittent fasting guide for burning fat.

4 Days of No Food Pulled Me Out of a Deep Dark Depression

Transition to OMAD:

5 Things NOT To Do When Starting Intermittent Fasting

0:00 Introduction
0:15 Intermittent fasting benefits
4:04 How to do intermittent fasting for weight loss
10:37 Key takeaways
11:00 Thanks for watching

In this video, we’re going to talk about how to use intermittent fasting for weight loss.

Intermittent fasting is the most important thing you can do for a healthy body. Why?

Intermittent fasting…
• Reduces hunger
• Boosts weight loss
• Increases your white blood cells
• Strengthens your immune system
• Increases stem cells
• Suppresses inflammation
• Increases autophagy
• Increases growth hormone by 2000%
• Increases testosterone by 180%
• Improves your mood
• Regrows brain cells
• Improves focus
• Fights off cancer cells
• Repairs mitochondria
• Repairs a slow metabolism
• Repairs insulin resistance
• Helps with diabetes

Intermittent fasting is not a diet—it’s a pattern of eating. However, it’s important to combine the Healthy Keto diet with fasting to get the most weight loss benefits.

How to do intermittent fasting for weight loss:

Stage 1: This is your normal diet, which might include six eating times throughout the day (3 meals and 3 snacks).

Stage 2: Stop snacking between your meals—limit all eating to three meals (including any snacks/treats) and add more fat to your meals.

Stage 3: Skip breakfast. Have your first meal around noon and your last meal at 6 pm. This leaves you with about a 16-hour fasting window and an 8-hour eating window (16:8).

Stage 4: Reduce your eating window. A 20:4 intermittent fasting plan is ideal for fast weight loss. This gives your body 20 hours of fasting. With this plan, your eating window could be 12-4 pm, 1-5 pm, 2-6 pm, etc…

OMAD: If you really want to speed up your weight loss, you can do OMAD (one meal a day), where you consume just one large meal each day. This is the best way to increase weight loss.

Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching. I hope this helped explain how to use intermittent fasting for weight loss and burning fat. I’ll see you in the next video.


  1. Greatest thing I’ve ever found. Fixed my major lack of feelings I had for seven years. Thought I’d never feel anything good again, but I started fasting and it all came back.

  2. I’m at 198 lbs right now (3/12/23). Trying to lose some weight for my friend’s wedding in a few months. I’m going to start this tomorrow and see how it goes. Wish me luck! I’ll update with my results if anyone is curious.

    • Ok I an recommend you to intermittent fasting application that really helpful to maintain fasting its like a trainer to you .I am also done 20:4 by that applications because that make this really easy

    • @Cristian the wedding is what’s motivating me to finally make a commitment for my health. After that I’m planning on continuing on this health journey!💪🏼


  4. Thought I’d share my story quick. I’m 1 week in and I’ve lost 11lbs already! I can’t believe how quick I’m losing weight. I transitioned pretty quick to 20:4. First few days were really hard but I got through it and now I’m finding it very easy to fast. I’m enjoying my keto diet. And the most exciting aspect is that I haven’t even started exercising properly yet!! Last week = 211lbs – today 200lbs

    I will update as I go

  5. I weighed in at (170kg) and I have been fasting for a week now and I now weigh in at 164.6kg. It blew my mind of how much this fasting works, I’m on a 5 month challenge and I can’t wait for the end Results. I’ll let everyone know my results when I get near it, wish me luck guys😁

  6. I started Intermittent Fasting 7 weeks ago, I went from 182 and this morning I’m 160!! Finally hit my goal weight!

  7. Dr. Berg’s advice has been amazing! I started intermittent fasting and doing keto for 7 months now and went from 159 lbs to 120lb, my ideal weight! Now I’m staring to add exercise to make myself stronger. Keep up the good work doctor and thank you for educating us!

  8. I started 7-6-22. I’m a week in today. I have fasted 4 of the 7 days. Down 10 pounds. I’ll try to update in a month for those wanting to see a real life timeline!. I know all these success stories just motivate me more. Goodluck everyone ❤

  9. before I started keto I was 238 lb. after watching you and I’m down to one meal a day I am now 193 lb hunger does not exist . it only took 6 weeks and I literally feel so active I feel younger I look better and my attitude and my mind is clear. thank you Dr Berg you are the miracle doctor.

  10. Your videos teach me so much! Thank you.
    I’ve been fasting for years, but I do it in reverse. I skip dinner instead of breakfast. This removes the stress of having dinner ready after work, and since I wake up early, breakfast becomes my motivation to get out of bed.

  11. For anyone watching this and feeling hesitant. It really does help you feel less hungry and have more energy. It does take a bit of practice to get used to, but your body does adjust and you can fast for longer and longer times without feeling extremely hungry. I do alternate date fasting, one day fasting and no food and then the next day I wait until lunch or dinner and have a big meal. The first time I tried fasting I felt awful, now fasting days are my favorite, I can think straight and get things done and eating days I am sluggish and tired, especially if I eat early or give in to a snack.

  12. As of today 19-05-22 I weigh 216 lbs. I am really motivated to loose my weight after seeing this video and reading the success stories of so many people. Hoping to come back after some time with updates on my journey.

  13. I came back to this post to share my experience. In the last 4 months, I’ve lost 50 lbs and lowered my A1C (blood sugar) from 6.1% to 5.7%. Most of this was due to intermittent fasting. I’ve also been exercising regularly and eating more whole foods

    • See when I start to fast I feel like my blood sugar are low amd need sugar I go light headed and white and shakes and have to eat a chocolate bar to get back right did you experience anything like this

    • @Anthony Cook I didn’t experience this. The most that I had was cravings at first but my body adjusted well after a week of consistency

  14. As a Muslim we are fasting for 30 day’s a year Alhamduliah.
    I feel so great all day everyday especially when you break your fasting after 16 to 17 hours.

    • I am Muslim and can affirm that: The goal of fasting in Islam is NOT FOR LOOSING WEIGHT. It’s more spiritual.

    • @red stone monkart mlb It is also for spiritual purposes in Christianity. It is only recently that scientists have acknowledged the apparent autophagy and health benefits happening during 16+ hours of fasting.

    • @D H you can’t understand the points, so don’t disrespect our ramadan and it’s not a ritual (ok) 😄

  15. This is pure gold. I’ve fasted for 3 weeks and lost 15 pounds. Feel great. Not hungry at all. If someone told me I wouldn’t be hungry fasting I wouldn’t have believed them until I tried it. It almost seems surreal when your not eating and still don’t feel hungry! If your thinking of doing it… Just do it.. No regrets

    • Hey
      I am doing 20:4 everyday right now
      This is my 22nd fast
      I lost 11 lbs so far
      First 2 weeks i lost 1.8 kg per week
      Now weight losing rate is slower
      Looks like i will lose 1 kg per week
      This is a normal rate?

    • You ate no food for 3 weeks ?! You were lucky not to have been hospitalised ! That’s like going on hunger strike . You will have put your body at high risk of long term damage further down the line.

    • @Stechris Willgil no!. Fasting is eating much smaller amounts of very nutrient dense foods like veg fish and nuts!. I just ate about 800 calories a day and cut out sugar and carb’s completely. Back to eating more now but more healthily

  16. Dear Dr. Berg. I’m almost 40 and I started the 20:4 eating pattern less than a month ago. It’s already showing results and I’m feeling super sharp and alert as well. God bless you

  17. 171lbs (78kg) to 131 lbs (59kg)
    In 3 months with intermittent Fasting, no bread or sugar ,no sodas. Lots of water and chicken .. thank you for helping me out. Now I feel stronger than ever at 26 years old with 3 toddlers.

    • I’m a university student that finds it so difficult to meal prep, your meal seems very simple and doable for me. apart from the chicken, pickles, onion and garlic sauce, did you include any veg?

    • I’m basically at the same results. From 220 to 182 in almost in 3 months. 14 more days left before my 3 month mark. So cool how weight lost time is consistent. I do 24 fast and just 1 meal. Under 1000 calories though. Recently I went for under 700 but it might be a bit to much for me..

    • Good for you, I am 63 years old and never dreamed that I will have teenagers body like right now, my pants waist size from 46 down to waist 22 sizes, doctor Berg advised about everything are very much working

  18. Growing up in Africa, I wondered why we had great immune systems, and it wasn’t like we were starving, or had no food. It’s like we were practicing intermittent fasting without knowing.

  19. I still got a long way to go, but I just went from 500lb to 470 in 14 days. I’m doing a combination of intermittent OMAD fasting, and a few days dry fasting each week. Thank you you so much Dr Eric for helping to educate us! I never thought it would be possible to get my weight under control again, but so far it’s working unbelievably well.. Watch this space! 😎

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